Take a break from leftover turkey sandwiches with this high-flavoured salad of wild rice, slivered almonds, chili peppers, apricots and crumbled blue cheese.

Cooking time: N/A


  • ¼ cup (60 mL) slivered almonds
  • ½ cup (125 mL) wild rice
  • 2 cups (500 mL) water
  • ½ tsp (2 mL) salt
  • 2 cups (500 mL) diced cooked turkey breast meat
  • ½ cup (125 mL) diced poblano chili peppers
  • ½ cup (125 mL) diced red onion
  • ¼ cup (60 mL) chopped dried apricots
  • 1 tbsp (15 mL) canola oil
  • 2 tbsp (30 mL) white balsamic vinegar
  • 1 tsp (5 mL) granulated sugar
  • ½ tsp (2 mL) salt
  • ¼ cup (60 mL) reduced-fat blue cheese


  1. In medium skillet, toast almonds 1-2 minutes or until golden brown, stirring frequently. Set aside on separate plate.
  2. In saucepan, combine wild rice, water and ½ tsp (2 mL) salt. Bring to a boil, reduce and simmer until most of rice has split and is tender, about 45 minutes. Place in fine mesh sieve and run under cold water to cool quickly, drain well.
  3. In large bowl, combine cooked rice, turkey, peppers, onion, apricots, canola oil, balsamic vinegar, sugar and salt. Toss until well blended. Gently stir in cheese. Garnish with almonds and serve.


Serving Size
1¼ cups (310 mL)

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 290
Total fat 10 g
Saturated fat 1.5 g
Cholesterol 50 mg
Sodium 450 mg
Carbohydrates 27 g
Fiber 3 g
Protein 25 g
Sugars 7 g
Packing your lunch is an inexpensive way to get a tasty, balanced meal with the right amount of carbohydrate for you. To speed up this salad’s preparation time, cook the turkey and wild rice in advance. – Jacquie Hoppe, registered dietitian, North Battleford, Saskatchewan

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